Sample Chapter

I've put this question to hundreds of people before they begin training:
"What would you call an exercise technology, so advanced it
...

builds lean muscle up to 50 percent faster than other
exercise

supercharges your body to burn fat

cuts the chance of
painful injuries to almost zero

builds cardio fitness without aerobic
exercise

is so efficient, it requires as little as 20 minutes, once a
week?"

I then proclaim, "You wouldn't call it exercise, you'd call it
FUTURE-CISE!" And they say, "Future-cise? That is the
dumbest name I've ever heard ... But, is the rest true?"

Yes, it is, or you wouldn't be reading this book, and thousands of
people wouldn't be learning to train this way. When you apply modern
science to any endeavor -- from spaceships to sports activity -- you
discover breakthroughs in the technology of doing things. Take skiing.
Picabo Street's not doing 65 mph on old wooden, long boards with
bear-trap bindings. Her Kevlar composite parabolic skis and titanium
bindings have revolutionized what she can do on skis. Now, remember when
exercise was two fat guys in those old movies throwing a medicine ball
at each other's gut? Exercise science has undergone the same evolution.
Twenty years ago, researchers began experimenting with weight training,
and the result is the core technology of Power-of-10.

Weight Training is the Key to the Kingdom

I want to start by thanking America's top fitness experts and the
authors of today's bestselling workout books. They've written hundreds
of pages and made millions of people aware of a major theme of this book
-- which means I only have to cover it in a page and a half. The theme
is that, after thirty years of being told by the establishment that
fitness is a matter of endless aerobics sessions on a squeaking
treadmill, America is not fit, not lean, not in shape, and not losing
weight. The truth, the experts agree, is that the key to fitness and
weight loss is resistance training with weights. And after devoting my
whole career to fitness and health, I'll second that emotion. Weights
are the shining path. The reason's really quite simple. Only resistance
training with weights builds lean muscle mass. By comparison, aerobics
builds virtually none. Only lean muscle mass can change the shape of
your body to the trim, curvaceous, or muscular form you want. For women
who are afraid of bulking up, lean muscle actually makes their body
profile smaller because muscle is more compact.

25 Aerobic Workouts Per Month, While You Sleep

But here's the best part: lean muscle mass requires the burning of
energy -- that is, it has to burn calories just to sustain itself in
your body. So the more lean muscle you have versus fat, the more
calories you burn while you sit, while you relax, and while you sleep. A
lot more. Three extra pounds of lean muscle burns about 10,000 extra
calories a month, just sitting around! Add it up. Since aerobic exercise
like jogging burns only about 100 calories per mile, and a typical
aerobic workout burns 100 calories every 15 minutes, having 3 extra
pounds of muscle burns as many calories as running 25 miles per week, or
doing 25 aerobic workouts per month without leaving your couch! It's
really amazing. Your metabolism is revved up by lean muscle to do this
all by itself. You become a fatburning furnace. Scientists have also
found that building lean muscle has superior cardiovascular benefits. By
building muscle mass, the body has to grow new microvascular capillary
networks to serve those muscles. This makes the heart increase its
efficiency to service the expanded network. Since the heart is a muscle,
increasing efficiency means getting stronger. And again, the heart
exercises to service capillaries 24 hours a day not just when you're on
a treadmill. Increasing fitness by weight training has also been shown
to lower blood pressure, a good indicator that the heart becomes more
efficient at delivering oxygen to your muscles as a direct result of
weight-bearing exercise.

Aerobics Reality -- What the Fitness Chains Won't Tell You

Nobody is saying you should quit aerobics altogether if it's something
you like to do for fun or to relieve a little stress. I love basketball
and bike riding. Just do it as a supplement to weight training, never as
a substitute. Unlike weight training, which speeds your whole
fat-burning metabolism, the moment you stop the treadmill, you stop
burning the calories. Aerobics does little to change your body
composition because it not only fails to burn much fat, build muscle
mass, or boost your metabolism, it can even reduce muscle mass. And
there's another side of the coin that experts are increasingly worried
about. Repetitive stress injuries don't only come from pounding
keyboards with your fingertips each day. What about pounding a road with
the balls of your feet year after year, or putting hundreds of pounds of
pressure on your knees with every pedal stroke, five thousand times a
bike ride? Our joints and tendons were never designed for that. The fact
is, physiologists are starting to warn that the current generation of
compulsive cardio trainers may be setting themselves up for an epidemic
of chronic joint and connective tissue injuries as they get older. A
large percentage of regular joggers develop a serious joint or tissue
injury over the course of 3 years. What's the point of keeping your
muscles in shape while you're young, if you'll have to use a cane to get
up the stairs in 10 years? The point is, we need exercise that wears out
our muscles each workoutnot our joints and connective tissues.

If Weight Training is so Great, Why Power-of-10?

Because Power-of-10 is weight training in a remarkably
efficient, more concentrated form. It's been shown to be safer, to work
faster to change your body composition, and, best of all, you can do the
entire program just once a week in about 20 minutes if you want. Regular
weight training is great if you know you have time for an hour in the
gym, 4 to 6 days per week. But if achieving your goal once a week in
less than half an hour appeals to you -- keep reading. You'll find that
Power-of-10 is so advanced, it's FutureCise! Oops -- I
mean it's the Future of Exercise!